Hello.
Today's meditation is about self-compassion.
Self-compassion is something that all too often we don't allow ourselves to have.
And even when we do give it to ourselves,
We often don't allow ourselves to fully experience it.
This meditation you can use in those times when you're feeling a little unsteady,
You're feeling a little raw.
Take some time for yourself to stop and listen to this meditation.
Let's begin.
First of all,
Let's focus in on our breath.
Feel the gentle rise and fall of your chest as you inhale and exhale.
Inhale and exhale.
And on the next inhale,
I want you to repeat to yourself,
I am here.
And on the exhale,
I am now.
I am here.
I am now.
I am here.
I am now.
You sometimes forget to love yourself,
Thank yourself,
Spoil yourself.
That's okay.
Today's a good day to make time for it.
Redirect all the kindness and mercy you've shown to others and for a moment,
Reflect those things,
Those beams of light back onto you.
Or you think someone you love is lazy for resting?
Be someone you love.
Speak to yourself like you speak to your daughter,
Your son,
Your best friend.
How do you love others?
Be lenient with yourself.
Cultivate compassion for yourself.
Be patient with yourself.
Be understanding towards yourself.
Embrace your right to have needs.
Embrace your right to be your first.
Embrace your right to make choices.
Show yourself the empathy you deserve.
Now,
Close your eyes.
Notice your breath.
Bring attention to the exhale.
Bring focus to the inhale.
Take a deep breath in,
And as you exhale,
Release any tension,
Any worry.
Allow yourself to fully embrace this moment.
Let go of any tension,
Any worry.
Allow yourself to fully immerse.
Immerse in this moment of self-care and self-compassion.
Allow yourself to just be.
We're going to take a journey,
One that speaks to our core,
Our deepest parts of self.
Let's visualize a garden,
One filled with roses,
Agapanthus,
Wildflowers,
Daffodils,
Dandelions,
Perfectly manicured lawns.
There is a distinct smell of freshly mown grass,
Mixed with a definite and distinct scent of flowers.
Lots of flowers,
All combining to give the most familiar aroma.
Trees surround the garden,
A mixture of tall pine trees and other local trees and flowers that you know and recognize.
You see a single oak tree on the far side with a bench placed in front of it at its base.
Behind the bench,
On the tree,
Is a mirror.
It's peaceful here.
It's calm.
You feel yourself settling into ease.
You are in a place of peace,
Of calm,
Of safety.
Surrounded by trees,
Surrounded by flowers,
Of calm,
Of safety.
Surrounded by trees,
Surrounded by flowers,
Wrapped up by Mother Nature.
Just sit and spend some time in this place.
Allow the sounds in the background to anchor you.
Become one with this space.
Breathe into it.
And as you breathe deeper,
The image gets clearer,
Sharper,
Closer.
Breathe deeper into it.
Inhale,
Exhale,
Inhale,
Exhale.
As you take another deep breath in,
Visualize a soft and slight glow of light entering your body.
Just watch the light.
What color is it?
Where in your body is it sitting right now?
Let's take the time to guide it to our heart space.
This light is that part of you that seeks compassion.
Compassion from self.
This light holds a deep and unconditional love and acceptance for self.
Allow this light to flow through your entire being.
Fill every cell with warmth and comfort.
Now,
Breathe into your heart.
Place that light there.
Picture now the negative words you use about yourself.
Picture now the feeling of self-judgment.
Picture now the feeling of self-criticism.
Channel the way that word feels.
How does it feel?
Is it hot?
Cold?
Lonely?
Painful?
Visualize it.
What shape does it take?
What does it look like?
Where does it sit in your body?
Place your hand on it and breathe into it.
Breathe.
Use your breath to amplify it.
Allow the image to grow,
To become clear,
To take shape.
Now,
Ask it.
What do you want to tell me?
What do you want to tell me?
Listen.
What do you want me to know?
Listen.
Whatever it says,
Let it be.
Whatever it does,
Allow it to do it.
Whatever it says to you,
Accept it.
Now,
Let go of any self-judgment or criticism.
You are human.
Understand that.
You make mistakes.
Accept that.
Forgive yourself.
Love yourself.
Be gentle.
Be kind.
Show that shape,
That image of that feeling.
Show it love.
Take the light of some self-compassion that you stored in your heart.
Now,
Direct that light to where this shape sits,
Where you feel it in your body.
You are deserving of love,
Of compassion,
Just as every living being is.
Just as you give to others.
Give that love.
Give that compassion to yourself.
Direct it.
Channel it.
Inside.
Into you.
Now,
See yourself in front of a mirror.
See a reflection.
This is a person you have seen a thousand times.
You know this person.
Look into the mirror and see your reflection,
But with eyes filled with love and kindness.
See the beauty within you,
The strength and all the qualities that make you unique.
Now,
In this mirror,
See the reflection of your inner child looking back at you.
The younger,
The innocent you.
Your inner child needs parenting.
Your inner child needs protection.
They are looking to you to give that.
She or he needs and is asking for your unconditional love right now.
They need your compassion.
Smile at them.
Physically open your arms right now.
See the reflection of your inner child open their arms in the same way you do.
Now,
Pull a funny face.
See that reflected back at you.
Laugh.
Smile.
Your inner child does exactly the same.
And with your arms still open,
Invite your inner child into you.
Give them a hug.
Give yourself a hug.
Give yourself a hug.
A deep,
Loving embrace.
And as you hold that embrace,
Reflect on the challenges and difficulties you have faced in your life.
Acknowledge the pain and struggles you've endured.
Acknowledge them.
They were difficult.
They were hard.
Continue to embrace yourself.
Accept you for you and allow all those feelings from before,
Let them in now.
Give them space.
Allow them a place here,
Now,
With you.
With your inner child.
With compassion.
Love.
Gratitude.
Acceptance.
Self-compassion is not about ignoring or denying your pain.
It's about accepting it.
It's about embracing it with kindness and understanding.
As a gentle rain nourishes the earth,
Self-compassion nourishes your soul.
Doing so allows you to grow and thrive.
And as we come to the end of this meditation,
Thank your inner child for being with you.
Thank the lights of self-compassion for being with you.
Thank those uncomfortable feelings for being with you.
Take time to express gratitude to yourself for allowing yourself this time to cultivate self-compassion.
You can return to this garden of self-compassion any time you need it.
Just replay this meditation.
Now,
Slowly begin to bring your awareness back to the present moment.
Wiggle your fingers,
Wriggle your toes,
And when you're ready,
Gently open your eyes.
And carry this sense of self-compassion with you throughout your day.
Knowing that you are worthy of love and that you are worthy of kindness and self-compassion.
